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Bodybuilding EfficiencyDecember 26, 2014 - Simple ways to gain muscle
You want Strength like Bear; Than Eat like Bear
If you want the strength to be at the top of the
food chain than you have to give your body the
fuel it will need to get there. This means that if you
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want to gain muscle mass you must keep your
body in a constant state of energy excess. Consider
yourself on a ìSee-foodî diet if it is food and you
see it; eat it.
Make sure you match up your food to your body
weight; one or two grams of protein and 3 or 4
grams of carbs to each pound of body weight. Eat
quality fats and oils too, like those found in chia
seeds or natural peanut butter. And finally cut out
any cardio that is not workout related; it will only
reduce your calorie supply.
Rely On Basic Movement
Respect the classics; they have been around for a
long time and with good reason. These
movements have successfully produced more
champion athletes than you could shake a stick at.
The classics big three are the squat, bench and
deadlift and should all be incorporated into your
routine. To these add the military press, barbell
curls and you will have a well-rounded routine.
When It Comes To Training Take no Prisoners
Sure we have heard it a thousand times; you got to
train hard to grow. True that, but donít forget the
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preeminent requisite of training hard heavy with
high intensity. To carve your muscle into knotted
cords you got to bring the pain.
You can absolutely train with weight levels higher
than you thought possible; if you ignore form
however, you can miss the muscle you aim for and
suffer an injury. As a yardstick rule, lift just under
75% of what you could lift once; or whatever
weight will keep you in a 6 to 10 rep range.
Stack More Than Just Plates
Many rookie trainers seem to forget a small but
ever so important fact bodybuilding. The actual
building doesnít happen in the gym; but in the bed.
Gym training is when muscles are ripped and torn
down; sleep is when the muscles grow as your
body repairs and strengthens them. If you arenít
stacking up some serious Zís you may not be giving
your body the rest it needs to give you the results
you want.
Rule of thumb! Throw out the alarm clock you will
wake up when you have slept enough; just donít
get back in bed.
Beware of Overtraining
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You can set yourself back months and years even if
you are not aware of the risks of overtraining. In
terms of muscle groups, exercise each one only
once a week. IT is equally important to exercise as
it is to give your muscles plenty of time to rest and
grow.
A good number to stick to is 12; each body part
should receive 12 total sets. Choose a few basic
movements, 3 to 4 for each body part, and do 3 to
4 of each set. You may be thinking that this will be
too easy, but believe me if executed correctly these
theses sets can really bring the pain that will bring
the gain.
If the exercises do seem to be too easy, then
maybe you should try lifting harder and slower.
And never spend more than an hour and a half on
an exercise program, prolonging the pain is the
path to overtraining.
Rest is for Home, Not Gym
Never take more than a couple of minutes to rest
between sets. Within 90 to 120 seconds you can
catch your breath and return to the set with
maximum intensity. Rest too long and you lose
that vital momentum; that pump. Once the pump
is gone, shed a tear. Your training is done.
Consistency & Variation
Consistency is the commitment to train when you
know you have to, no cutting deals with yourself or
finding excuses: cause excuses there will always be
plenty of. If a serious exercise routine is not your
personal cup of tea than head on over to the
stationary bike and watch TV. More than any other
sport, body building requires a high level of
personal commitment and motivation. Take your
training seriously if you want serious results.
While it is highly important to be consistent in your
routine; combine your consistency with the
wisdom or insight to know when it is time to add
some variety to your routine. A good time to do
this is not when a routine is hard but when it starts
to seem stagnant.
Switch around the order of your routine, exercise
small variations in the grip or distancing; but donít
sacrifice form. Our human bodies are highly
adaptive and will respond well to changes. Shake it
up a bit.
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